3. Wear layers

4. Warm up and cool down

Reduce your risk of injury by warming up and cooling down before and after any exercise. Also practise walking at night, when conditions and your tiredness may affect you more.

5. Vary your routes

Walk at a pace that feels comfortable and vary your route, gradually increasing the distance you walk. Don’t rely on mobile phones or GPS to track your distance, they can be inaccurate and leave you underprepared. ​

6. Drink water

It’s important to drink water before, during and after exercise. Don’t wait until you’re thirsty.

Other ways to improve your lifestyle and fitness

More than 4 in 10 cancers in the UK could be prevented by lifestyle changes. Signing up and training to walk Shine Night Walk is a great opportunity to kick-start a healthier lifestyle. Here are a few tips to get you started.

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